Starting your exercise routine to get active doesn’t have to be a challenge!
For weight loss as well as preventing diabetes, your scale can be valuable as a partner and a tool throughout your weight loss plan and beyond. People who weigh themselves often tend to lose more weight and keep it off. A weekly weigh-in is your “official,” weight to use for tracking. Weight is an indispensable part of weight loss, as your Lark coach may have hinted at already. While you should not count a daily weigh-in as your official weight, weighing yourself each day has its advantages.
Previous thinking was that weighing daily could get you down and served no purpose. More recent thinking has accepted that weighing yourself daily can increase accountability. Science even supports this idea, as people who weigh daily have been found to lose more weight than those who do not.
Everyone has setbacks. That is especially true in a program such as Lark, which is full of challenges and self-exploration. The longer and more truly you stick to the program, the better your results will be, but setbacks can be discouraging.
Setbacks happen no matter how hard you try to avoid them, but you do not need to let that be a bad thing. Instead, you can prepare for them and use them as learning experiences. That way, when you do have setbacks, you can turn them into steps forward. These are some common setbacks and how you might approach them so you can come out ahead.
Somehow, you ate way more than you had planned or wanted to. Maybe you ate at a restaurant with friends or family and ended up eating appetizers, bread and butter, an entree with some starchy sides, and dessert. Or, maybe you got home from work late and picked up a pizza on the way home.
Food logging is a critical part of the Lark DPP. Studies have shown that lifestyle changes are as effective as taking medication, and ultimately costs less for you. Prescription medications can often help manage diabetes, but their drawbacks can include high upfront costs, side effects or complications, and lack of effectiveness due to low adherence. Lifestyle changes are known to lower risk for and help control your diabetes, and these changes don’t have to be expensive for you.
Healthy changes include:
To help you track your food intake, utilize Lark’s food logging.
Lark DPP offers coaching to help lower risk for type 2 diabetes, and program can challenge you. As you learn about the how and why of preventing diabetes, you will have the opportunity to make healthy eating and activity changes designed to reduce insulin resistance and lower blood sugar.
How will you motivate yourself to stick to the year-long program and, along the way, practice healthy behavior changes consistently enough to turn them into habits? The more reasons you have, the better your motivation may be for thriving with Lark.
As you think about your motivation, know that there are two general categories of motivation. Extrinsic motivation comes from factors in your environment, such as other people. Intrinsic motivation comes from within. External factors, such as fitting into a specific dress, tend to be more short-lived, while intrinsic factors, such as wanting to feel better each day, can keep you going for the long term.
Increasing physical activity is one of the best ways to lower diabetes risk. The program encourages you to get at least 150 minutes per week of physical activity, but you might find barriers to hitting that goal right now. A common barrier that you may experience is that your level of fitness is not quite there yet. You may find 150 minutes to be beyond your reach, for example, or you might notice that any workout you try seems too hard.
Do not worry. Regardless of your level, from chair exerciser to athlete, you can find appropriate activities that get you closer to you health goals.
Before you start, ask your doctor for clearance to be sure that the workouts you are planning are appropriate and safe. Then, be sure that you are following good practices. Start with a warm-up and end with a cool-down followed by stretching, and wear proper shoes and comfortable clothing.
Do you know you should get active as part of your diabetes prevention efforts, but dread your workouts? Then something is wrong, and the good news is that you can fix it. By choosing the right workouts for your workout personality, you can turn workouts into something you actually look forward to doing!
Here are some questions that can help you figure out your exercise personality so you can hit your exercise goals and get closer to preventing type 2 diabetes.
Are you an exercise introvert or extrovert?
Some people use their gym time as a quiet escape from everyone else and they want to be alone. Walking indoors or outdoors, stationary cycling, and working out at home can keep you isolated. Wear headphones (as long as conditions are safe) if you want to let others know that you want to be in your own world.
Congratulations on striving to make time for your workouts, but how can you make them more effective? Now that you are making a commitment to your health and weight loss, don’t you want to get the most out of your efforts? There are some ways you can get more from your workouts without putting in any more time or effort. Are you in?
Get ready for your workout by scheduling it into your busy calendar so you can set aside the time. Plan what you will do for your workout and take any necessary steps to make sure you are ready. Do you need to sign up for the class so it’s not full? Do you need to phone a friend to remind her to meet you?
Increasing physical activity or exercise levels is one of the best ways to prevent or delay type 2 diabetes. Physical activity lowers blood sugar and increases insulin sensitivity. People who hit at least 150 minutes per week of aerobic activity can lower diabetes risk by over 50%!
Lark DPP can help you overcome barriers to getting active, such as by sneaking exercise into your day, encouraging you and tracking your activity to keep you motivated, or suggesting different activities to try so you find some that you love. Did you know that walking, hula-hooping, gardening, and dancing all count? Lark DPP can help you figure out how to start safely and eventually turn physical activity into a habit so it is easier to keep up long-term.